FitCi
Front Plate Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip a plate at its sides with both hands and hold it in front of your thighs
- Stand tall, brace your core, and keep a slight bend in the elbows
- Raise the plate with straight arms up to eye level
- Hold at the top for one second
- Lower under control back to thigh level
Coaching tip
Grip the plate at the sides like a steering wheel; both hands working together reduces swinging.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.